“Fueling Young Athletes: Why Carbohydrates Matter More Than You Think”

If you’ve heard that “carbs are bad,” you’re not alone — but for kids who play sports, it’s the opposite. Carbohydrates are the body’s 1st source of fuel for energy, endurance, and recovery.

When your athlete runs, tackles, tumbles, or sprints, their muscles use glycogen — stored carbohydrate — to power movement. And here’s the thing: kids don’t store as much glycogen as adults do (Ratel et al., 2008; Timmons et al., 2003). That means they run out of fuel faster and rely more on steady, ongoing carbohydrate intake to keep up with their energy demands.

Without enough carbs:

• Fatigue sets in faster

• Focus and coordination drop

• Recovery takes longer

• Motivation fades

But when you keep healthy carbohydrate foods in rotation, your athlete performs stronger and recovers quicker — without needing sugary snacks to “recharge.”

⚙️ Why Kids Need More Carbs Than Adults

Children also don’t oxidize fat for fuel as efficiently as adults do, which means they can’t draw from body fat stores to power long or intense activity. Instead, their muscles prefer quick-burning carbohydrate energy to keep them going. The better their carb intake, the better they move, think, and bounce back.

Carbohydrates aren’t the enemy — they’re the energy source that powers the effort your athlete puts in every day.

The Carb Power Grocery List

Here’s a practical guide to foods that fuel young athletes at home and on the go.

Everyday Staples for Family Meals

• Potatoes (white or sweet) — simple, versatile, and packed with potassium

• Rice (white, jasmine, or brown) — easy to digest and quick fuel for practices

• Whole-grain pasta or couscous — great pre-game energy

• Oats — steady energy for breakfasts or snacks

• Whole-grain bread or wraps — balanced carbs for sandwiches

• Fruits (bananas, oranges, berries, apples) — fast, natural energy

• Vegetables (especially corn, peas, squash, carrots) — nutrient-rich carbs

  
  

Grab-and-Go Athlete Options

• Rice cakes with peanut butter or banana slices

• Low-sugar granola bars (look for 8–12 g protein, 20–30 g carbs)

• Ready-to-drink protein shakes (for after practice)

• Greek yogurt with honey or fruit

• Trail mix with dried fruit and nuts

• Chocolate milk — an underrated recovery drink backed by research

  
  

Bottom Line for Parents

Carbohydrates aren’t something to fear — they’re something to leverage. The goal isn’t “more food,” it’s “better fuel.” When you build plates with clean, balanced carbs, lean protein, and color from produce, you’re not just feeding your athlete — you’re fueling their growth, focus, and recovery.